Perfectly Portioned

November 2010

By now, you know that portion control is key to a balanced diet, but sometimes it's easier said than done. Learn how a perfectly portioned meal can help keep sodium and calories under control.

Think small.
When you use smaller plates, your portion sizes seem more, well, proportional, and you don't have to worry about the natural tendency to want to clean your plate. Plus, when you use smaller utensils (such as a tablespoon instead of a soup spoon), you'll be forced to take smaller bites, making you more aware of the amount of food you're consuming. An added bonus: Using smaller plates might help you not only control calories, but salt as well.

Pack ahead.
Restaurants are notorious for blowing portion sizes—and added salt—out of control. Avoid this trap by packing your lunch. If you don't have time to make a simple sandwich, Healthy Choice® has great lunchtime options that are delicious, sodium controlled, and perfectly portioned.

Make it now; eat it later.
When you're making larger-portioned dishes (such as casseroles, soups, etc.), break them up into smaller serving sizes before you store them in the fridge or freezer. That way, you won't be tempted to eat more than you should when you reheat the food later.

Spice it up.
Just because you're watching your salt intake doesn't mean you have to cut out flavor. In fact, when you find new sources of flavor, it can help with portion control. Add spicy seasoning to your food, and you might be forced to eat it a little more slowly. That way, you'll be more aware of how much you eat, and when you're really feeling full. An added bonus: Flavorful seasonings such as Cayenne pepper, chili powder, and red pepper flakes are all calorie-free options.

When in doubt, measure it out.
Not sure what a proper portion size is? Either consult the Nutrition Facts panel on the label (if it's a prepackaged item) or get out your measuring cups and food scale if you're making something from scratch. Check out this list of common portion sizes for further clarification.

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